CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (AMRAP - Reps)
Accessory:
Tabata Row, Bike, or Ski
- Rest 1:00
Reverse Tabata Row, Bike, or Ski
Stretching & Mobility:
3 Rounds:
:30 Banded Shoulder Stretch (each arm)
:30 Push-up to Down Dog
:30 PVC Pass Throughs
Workout
Gambit (Time)
Rx'D:
5 Rounds:
7 Strict Press (135/95#)
12 Barbell Row
9 Ring Dips
Level 2:
5 Rounds:
7 Strict Press (95/65#)
12 Barbell Row
9 Ring Dips
Level 1:
5 Rounds:
7 Strict Press (75/65#)
12 Barbell Row
9 Ring Dips
Extra Work
Extra Work - Week of 22JUNE20 (No Measure)
Midline 1: Friday
:60 Plank*
50' Crab Walk (hips as high as possible)
:60 Plank (right arm off ground)*
50' Crab Walk (Hips as high as possible)
:60 Plank (left arm off ground)*
50' Crab Walk (hips as high as possible)
:60 Plank (left foot off ground)*
50' Crab Walk (hips as high as possible)
:60 Plank (right foot off ground)*
50' Crab Walk (hips as high as possible)
*Accumulate your time in the plank before moving to the crab walk*
Midline 2: Monday
5 Rounds:
10 DB or KB Windmills (5 right & 5 left)
5 Dragon Flags (:05 descent on each rep)
Skill 1: Tuesday
EMOM 20:
Even: 1-3 Strict Muscle-ups
Odd: 15 GHD Sit-ups
Skill 2: Wednesday
EMOM 10:
Every :60:
5 Touch-and-Go Power Snatch
*Try to maintain at least 60% of your best snatch for the entire 10:00*